Nakuba kungase kubonakale sengathi i-migraines yakho iyinkimbinkimbi impilo yakho, kunezindlela zokuba usebenza ngokwengeziwe ekunakekelweni kwakho kwe-migraine-ukuze uzizwe unamandla futhi ungabi nengozi kakhulu kulokhu kuhlaselwa okubuhlungu, ukuhlaselwa okubuhlungu.
Lezi zindlela ezinhlanu kuzokusiza ukwandisa ukunakekelwa kwe-migraine (ngaphansi kokuqondiswa kukadokotela wakho):
- Ukuzibandakanya Emikhuba Enempilo
- Ukubona Udokotela Oyinhloko Yokunakekela
- Ukugcina i-Migraine Diary
- Ukuthatha Imishanguzo Yakho Emihle Ye-Migraine Ngokufanele
- Ukuthatha Imithi Yakho Yokuvimbela I-Migraine (Uma Kubekiwe)
Isu Lokuqala: Ukuzibandakanya Emizimbeni Emihle
Kubalulekile ukuqonda ukuthi ngenkathi kuqalwa ukugwema kanye / noma ukubhekana nokubambisana kuyisici esibalulekile sokuphathwa kwe-migraine, kungase kungabi yinto yokuqala ukuthi ugxile kulokhu uqala ukuthatha ukulawula impilo yakho ye-migraine.
Esikhundleni salokho, qala ngezinsizakalo. Zibekele esimweni somsebenzi nsuku zonke esikhuthaza impilo engokwenyama nengokwengqondo. Lokhu kuhlanganisa:
- bedla ukudla okunempilo okucebile izithelo, imifino, okusanhlamvu okuphelele, namaprotheni ahlanzekile
- ukhetha izikhathi-zokudla ezihambisana nosuku nosuku futhi hhayi kakhulu ukuthi uhlangabezana nendlala ecindezelayo
- ukuhlala amanzi ahlanzekile, ucabangela amanzi anamanzi, amanzi a-alkali, noma ukuphonsa i-lemon emanzini akho ukuze ukwandise ukunambitheka kwawo nokufaka isikhalazo
- ukugcina ukulala njalo-ukulala ngesikhathi esisodwa njalo ebusuku nokuvuswa ngesikhathi esifanayo njalo ekuseni (ngisho nangezimpelasonto).
- ukuhlanganyela emisebenzini evamile yokuphumula (isibonelo, yoga, ukuzindla kwengqondo, ukufunda, ukulalela umculo)
- Ukusebenzisa okungenani imizuzu eyi-150 ngesonto (kulungile ukuhlehlisa lokhu kube yizifundo, njengemizuzu engama-30 ezinsukwini ezingu-5 ngesonto) zokuzivocavoca umzimba (ngokwesibonelo, ukugijima, ukuhamba ngokukhawuleza, ukudansa kwebhola, ukudlala nge-tennis)
Isu lesibili: Ukubona Udokotela Wakho Wokunakekelwa Okuyinhloko
Kubalulekile ukubona udokotela wakho wokunakekela oyinhloko, ngaphezu kwesazi sakho sekhanda noma isazi sezinzwa (uma unayo). Ngale ndlela, noma yiziphi izimo zezokwelapha ezingase zibhekiswe-ungase umangale ukuthi ezinye izici zempilo yakho zithinta kanjani ukugula kwakho kwe-migraine.
Isibonelo, xoxisana nodokotela wakho ngezinkinga zokulala. Ukushaya ikhanda, ikhanda elikusasa, liyanxusa ukuhambisa imilenze yakho, noma ubunzima bokuwa noma ukuhlala ulele kungabonisa ukucindezeleka okuyisifo sokulala njengokufana ne-sleep apnea, ukuphumula kwesifo somlenze, ukucindezeleka noma ukukhathazeka.
Kubalulekile futhi ukuxoxa nganoma yiziphi izinguquko zomzimba noma izimpawu zemizwelo nodokotela wakho, ngisho noma ungaqiniseki ukuthi zifanelekile. Isibonelo, ukulahlekelwa isisindo, ukulahleka kwesithakazelo emisebenzini, kanye / noma ukuzwa unecala noma ukungenathemba isikhathi esiningi kungase kube izimpawu nezibonakaliso zokucindezeleka-futhi ucwaningo lubonisa ukuthi ukuphatha ukucindezeleka kwakho kungasiza imishanguzo yakho (futhi ngokuphambene nalokho).
Amanye amaphuzu abalulekile okukhulisa nodokotela wakho wokunakekela oyinhloko afaka:
- uhlu lwemithi oyithathayo, kufaka phakathi izithako ezingaphezu kwe-counter, amavithamini, noma ama-herbals
- ukusetshenziswa kotshwala nokusebenzisa i-caffeine
- eminye imithombo yobuhlungu emzimbeni wakho (isibonelo, "imisipha yentamo yami ibuhlungu" noma "Nginabuhlungu konke") - lokhu kungabonisa inqubo yesibili yobuhlungu ehambisana nemigraines yakho, njenge-fibromyalgia noma i- myofascial trigger point
Isu Lokuqala: Ukubhala Konke
Nakuba umqondo wokulondoloza idayari ye-migraine ingase ibonakale iyinkimbinkimbi (noma ngisho nesikole esikhulile), ungase umangale ukuthi kuyasiza kangakanani.
Imidiya ingaba usizo ngokukhethekile ekusizeni odokotela ngokuqinisekisa ukuxilongwa kwakho kwe-migraine. Khumbula, kungenzeka njalo ukuthi unesifo esihlukile sezinyosi noma i-migraine disorder kunalokho okucabangayo, noma kunalokho umhlinzeki wezokunakekelwa kwezempilo ngaphambili akutholile. Ungase futhi ube nekhanda elingaphezu kweyodwa noma i-migraine disorder eyenzeka ngesikhathi esisodwa. Idayari eningiliziwe ingasiza udokotela ukukhipha lokhu konke.
Mayelana nokukhomba okubangela, idayari yakho ingakukhanyisa ekudleni, emikhuba, ekuvezeni, nasekucindezelekeni okungase kuhlotshaniswe nemigraines yakho. Umsebenzi olula wokubhala ungabuye ube usizo-indlela yokuphumula, njengoba uthatha isikhathi sokubukeza imicabango yakho nokunakekela impilo yakho.
Uma ubhala ephephandabeni akukuthinti, zama ukuthayipha amanothi efonini yakho, usebenzisa i-tape recorder encane, noma ucele usizo lokubhala lomngane noma umlingani wakho (isizathu esihle sesikhathi esithile semfanelo ndawonye).
Isu Lesine: Ukuthatha Imithi Yakho Eyingozi Ye-Migraine
Abantu abaningi abane-migraine abazi ukuthi bangathatha nini imishanguzo yabo yokuhlasela i-migraine. Lokhu akumangalisi, ikakhulukazi kulabo ababekezelela imishanguzo engapheli-kungaba yinselele ukuhlukanisa phakathi kwekhanda eliye lahlala izinsuku ("alisoze laphela") kanye nekhanda elisha elikhishwa ngemuva kwesihloko sekhanda esingapheli.
Enye i-caveat yukuthi abanye abantu abane-migraines basengozini noma sebevele bebhekene nemithi ekhanda ngokweqile imithi . Lokhu kusho ukuthi umuntu uqala olunye uhlobo lwe-disorder disorder phezulu kwesifo sabo sekhanda esandulele esikhona ngaphambili, esingase sidibanise isithombe.
Eqinisweni, ungamangali uma udokotela wakho ecela ukuthi uyeke ukuphuza imithi emibi kakhulu ekuqaliseni uhlelo lwakho lwezokwelapha. Lokhu kusho ukukusiza (nakuba kungase kube yinto enesihluku ekuqaleni), ngakho udokotela wakho anganquma ukuthi imithi yokwelapha ngokweqile idlala kanjani indima ebuhlungu bekhanda lakho.
Lezi zizathu ezimbili yingakho kubaluleke kakhulu ukufuna usizo lwe-migraine yakho kudokotela wakho, ngokuvamile isazi sezinzwa uma i-migraines yakho ingapheli. Ngodokotela wakho, ungafunda ukuthi ungahlukanisa kanjani phakathi kwe-migraine "kuya" futhi u-migraine "off" izinsuku, ukuze ukwazi ukuphatha ukuhlasela kwe-migraine ngokushesha lapho ubuhlungu bubunzima.
Udokotela wakho angakufundisa kahle ukuthi ungathatha kanjani imishanguzo yakho ye-migraine ejulile, njengoba kunamasu ambalwa kuwo. Isibonelo, abantu abaningi abawuthathi umthamo ofanele lapho kuqala ukuhlasela kwabo kwe-migraine.
Abanye abazi ukuthi izindlela zabo zokwelashwa zingakwazi futhi (futhi kufanele) ziphinde zithathwe ngesikhathi esithile esithile ngemuva kwesilinganiso sokuqala, ngaphambi kokuba kubonakale kungasebenzi.
Noma kunjalo, abanye abaqapheli ukuthi kunezinhlobo eziningi zemithi ehlukile. Ngokwesibonelo, kune- triptans etholakalayo njenge-spray yangasese noma njengomjovo onganikezwa ngaphansi kwesikhumba.
Isu lesihlanu: Ukuthatha Imithi Yakho Yokuvimbela I-Migraine (Uma Kubekiwe)
Inhloso yomuthi wokuvimbela i-migraine ukunciphisa inani, ubude, kanye / noma ubunzima bokuhlaselwa kwe-migraine, nokunciphisa ukusetshenziswa kwemithi emibi ye-migraine (engabangela imithi yokwelapha ngokweqile).
Lokhu kuthiwa, ungase umangale lapho uzwa ukuthi imithi yokuvimbela imithi yegciwane lesandulela ngculaza ibhekwa ukuthi iphumelela uma inciphisa inani lokuhlaselwa kwe-migraine okungenani isigamu zingakapheli izinyanga ezintathu. Lokhu kusho ukuthi akufanele uyeke ukuthatha imithi yakho yokuvimbela ngoba nje uqhubeka ukuthola imithi. Khumbula, i-migraines "ayiluli," kunalokho iphethwe.
Uma ungajabuli ngemithi yakho yokuvimbela i-migraine ngenxa yokusebenza kwayo, imiphumela emibi, noma ezinye izinto ezikhathazayo, sicela ukhulume nodokotela wakho kuqala. Ungayigcini yedwa.
Kubalulekile ukwazi ukuthi kunezizathu eziningi zokuthi kungani udokotela wakho angase ancome imithi yokuvimbela i-migraine-okusho ukuthi akuyona nje abantu abanemigraine engavamile.
Ngokwesibonelo, uma umuntu ehlangabezana nokuhlaselwa okungama-4 noma ngaphezulu ngenyanga, kufanele abhekwe njengomuthi wokuvimbela i-migraine.
Ngaphezu kwalokho, ukuhlaselwa kwe-migraine okuthinta kabi izinga lomuntu lomuntu noma ikhono lokusebenza nsuku zonke (naphezu kwezinyathelo ezingaguquki ezinjengezinguquko zokuphila kanye nokusebenzisa kahle imishanguzo ye-migraine) kufanele futhi ucabange ngokungathí sina imithi yokuvimbela i-migraine.
Okokugcina, abanye abantu abakwazi ukubekezelela imishanguzo ye-migraine ejulile noma bayaphikisana (isibonelo, umuntu onesifo senhliziyo angeke akwazi ukuthatha i-NSAID noma i- triptan ). Lokhu kungase kube esinye isibonakaliso semithi yokuvimbela i-migraine.
Kumele futhi wazi ukuthi ukuthatha imithi yokuvimbela i-migraine akuyona ukuzibophezela impilo yonke. Abantu abaningi bayithatha izinyanga eziyisithupha kuya kweziyisishiyagalolunye. Ngokuvamile ibhuloho elihle labantu ukuze bathole ukulawulwa kokuhlaselwa kwabo kuze kube yilapho bekwazi ukususa izimbangela ezingase zibe khona noma imithi yokwelapha ehamba phambili ebenza kahle kubo.
Izindaba ezinhle ukuthi kunezinhlobo eziningi zemithi yokuvimbela i-migraine yokuzikhethela, ngayinye nemiphumela yaso eyingqayizivele, izindlela zokusebenza, kanye nemigomo yokulinda. Ngakho-ke, kungathatha isineke ngaphambi kokuba uthole imithi yokuvimbela eyokusebenzela.
Izibonelo zezindlela zokuvimbela izifo zokuvimbela phambili zihlanganisa:
- I-Topamax (i-topiramate)
- I-Depakote (divalproex / sodium)
- Inderal (propanolol)
- I-Toprol (i-metoprolol)
Izwi elivela
Hlala uphikelela emzamweni wakho ukuthola ulwazi ngawe noma migraines yakho ethandekayo. Ngenkathi kunezinhlobo eziningi zokwelapha ezisebenzayo, kungathatha umsebenzi onzima nokubekezela ukufika ekugcineni kokuthi kungcono kanjani futhi kunakekelwa ngokukhethekile ngemigraines yakho.
> Imithombo:
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> Jensen R et al. I-Diary heading diary header (BDHD) yamukelwa kahle futhi iyasiza ekuxilongweni kwekhanda. isifundo se-Europe saseMelika nesiLatin America. I-Cephalalgia . 2011 Nov31 (15): 1549-60.
> Loder E, Burch R, Rizzoli P. Imihlahlandlela ka-AHS / AAN ka-2012 yokuvimbela i-episodic migraine: isifingqo futhi kuqhathaniswa neminye imihlahlandlela yokusebenza emtholampilo. Izinwele . 2012 Jun; 52 (6): 930-45.
> Silberstein SD. Imithi yokwelapha evikelayo. I-Continuum (Minneap Minn) . 2015 Aug; 21 (4 izinsizi): 973-89.
> Weatherall MW. Ukuxilongwa nokuphathwa kwe-migraine engapheli. I-Ther Adv Chronic Dis. 2015 Meyi; 6 (3): 115-23.